If you want to burn fat and build muscle, here are a few simple tricks that will work for you:
Turn Up the Intensity
This means working double-time while at the gym! When you hit the gym to work out, don’t get distracted checking other people out, chatting with your buddies, or using your phone. Keep your heart rate about 125 BPM, keep the workout going with 15 to 30 seconds of rest between each set, and don’t stop moving! Try a circuit workout–one push exercise, one pull exercise, and one lower body exercise. That way, you won’t need to rest between sets, and you can kick your metabolism into high gear!
This may sound easier said than done, but it’s the best way to give your body a chance to really burn fat and build muscle. Alcohol not only slows your body’s synthesis of protein, but it will add empty calories, promote the release of the hormone cortisol, and even interrupts your sleep. It’s a good idea to eliminate alcohol from your diet for at least 30 days, and you’ll see just how amazing your results can be!
Change Things Up
Don’t repeat the same workout day in and day out, month after month. Your body will grow accustomed to the movements, and you’ll reach a plateau fairly quickly. Instead, make it a point to change up your workout at least once every 4 to 6 weeks. Even during your regular work week, try to change things up at least one day. It will help to “confuse” your muscles, keeping them growing and burning through every workout.
Eat More Often
While eating more often won’t cause you to burn more calories, it will stop you from feeling so hungry between meals. Your body will grow accustomed to receiving the nutrients it needs, so it will not “crave” as easily. You can keep your blood sugar levels steady and build muscle mass, as well as eliminate a lot of the food cravings that set in–particularly late at night. Make sure each meal has a balance of healthy complex carbs, natural fats, and protein.
If you’re not getting at least 6 to 7 hours of sleep a night, it’s time to change that habit! Sleep is a very important part of building muscles. Your body produces new muscle fibers during the night, so that’s when your muscles do most of the growing. Without enough sleep, you have a harder time eating right, and you’re more likely to cop out on your training. Even if it means you’re going to miss out on other fun activities, it’s worth sleeping more.
Don’t be content to just jog while on the treadmill or cycle at a slow, manageable pace. Instead, turn up the intensity and blast your way through your workout. Sprinting helps to develop explosive power, and it will burn fat as well as build muscle. Mix up intervals of high intensity sprinting with lower-intensity intervals of walking or jogging, and you’ll finish your HIIT workout in 10 to 20 minutes. You’ll burn a lot more calories and give your body the metabolism boost it needs.
Spend More Time in the Water
Swimming is one of the best ways to develop powerful muscles! Have you ever noticed that surfers, paddleboarders, and swimmers tend to have long, lean muscles and less body fat? That’s because swimming and watersports are a much greater challenge to your muscles. The high intensity activity of swimming, surfing, or paddling will get you ripped in no time, so hit the water more often to develop the muscles you want.